1600 calorie intermittent fasting paleo meal plan

In just a few clicks, generate your own 1600 calorie intermittent fasting paleo meal plan or follow the 7-day sample plan. Either way you'll get a full grocery list and easy-to-follow recipes for the week.

Option 1: Generate your own plan

Generate Plan

This will create a customizable diet plan where you can pick the recipes and swap/randomize meals until you have something you like.

Option 2: Sample plan

This sample plan (1625cal, 149g protein, 36g net carbs, 87g fat, 23g fiber per day) was pre-made for your convenience and cannot be customized.

Lunch Dinner
Mon
Broiled tilapia, sugar snap peas
Simple chicken breast, olive oil drizzled sugar snap peas
Tue
Wed
Marinade chicken breast, carrot fries, garlic zucchini noodles
Pepper steak, sugar snap peas
Thu
Fri
Sat
Curried pork chops, olive oil drizzled sugar snap peas
Indian chicken wings, carrot fries
Poultry Products
Boneless skinless chicken breast, raw
3 1/3 lb (1493g)
Chicken wings, with skin, raw
1 lb (454g)
Spices and Herbs
Salt
1 1/4 oz (34g)
Black pepper
2/3 oz (20g)
Garlic powder
1/3 tsp (1g)
Rosemary
4 tsp (5g)
Curry powder
3/8 oz (11g)
Fats and Oils
Olive oil
7 1/4 oz (229mL)
Marinade sauce
1 cup (240mL)
Oil
1/4 tbsp (4mL)
Vegetables and Vegetable Products
Frozen sugar snap peas
20 1/3 cup (2927g)
Zucchini
3 medium (588g)
Garlic
1 1/2 clove (5g)
Carrots
2 1/4 lb (1021g)
Fruits and Fruit Juices
Lemon juice
2 tbsp (30mL)
Finfish and Shellfish Products
Tilapia, raw
2 lb (896g)
Beef Products
Ribeye, raw
24 oz (680g)
Dairy and Egg Products
Butter
3 tbsp (43g)
Pork Products
Pork chop, bone-in
2 1/2 chop (445g)
dinner prep - 2 days
1. Simple chicken breast
425 cals, 67p, 1c, 17f (per meal)
  • ,
  • Boneless skinless chicken breast, raw
    1 1/3 lb (597g)
  • Salt
    1 1/3 tsp (8g)
  • Black pepper
    1 1/3 tsp, ground (3g)
  • Olive oil
    4 tsp (20mL)
  • Garlic powder
    1/3 tsp (1g)
  • Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
    1
    First, rub the chicken with olive oil and seasonings. If cooking on stovetop, save some oil for the pan.
    2
    STOVETOP
    3
    Heat the rest of olive oil in a medium skillet over medium heat, place chicken breasts in and cook until edges are opaque, about 10 minutes.
    4
    Flip to the other side, then cover the pan, lower the heat and cook for another 10 minutes.
    5
    BAKED
    6
    Preheat oven to 400 degrees Fahrenheit.
    7
    Place chicken on broiler pan (recommended) or baking sheet.
    8
    Bake for 10 minutes, flip and bake 15 more minutes (or until internal temperature reaches 165 degrees Fahrenheit).
    9
    BROILED/GRILLED
    10
    Setup oven so top rack is 3-4 inches from heating element.
    11
    Set oven to broil and preheat on high.
    12
    Broil chicken 3-8 minutes on each side. Actual time will vary based on thickness of breasts and proximity to the heating element.
    13
    ALL
    14
    Finally (and this is important) let the chicken rest for at least 5 minutes before you cut it or all the juice you made the effort to keep in will come running right out, resulting in a flavorless, rubbery mass. When it comes to a juicy chicken breast, patience is a virtue.
    2. Olive oil drizzled sugar snap peas
    325 cals, 11p, 16c, 19f (per meal)
  • Black pepper
    4 dash (0g)
  • Salt
    4 dash (2g)
  • Frozen sugar snap peas
    5 1/3 cup (768g)
  • Olive oil
    2 2/3 tbsp (40mL)
  • Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
    1
    Prepare sugar snap peas according to instructions on package.
    2
    Drizzle with olive oil and season with salt and pepper.
    lunch prep - 2 days
    1. Broiled tilapia
    680 cals, 90p, 1c, 35f (per meal)
  • ,
  • Lemon juice
    2 tbsp (30mL)
  • Tilapia, raw
    2 lb (896g)
  • Olive oil
    4 tbsp (60mL)
  • Black pepper
    1 tsp, ground (2g)
  • Salt
    1 tsp (6g)
  • 1
    Preheat oven broiler. Grease broiling pan or line with aluminum foil.
    2
    Coat tilapia with olive oil and season with sprinkle with lemon juice.
    3
    Season with salt and pepper.
    4
    Arrange fillets in a single layer on prepared pan.
    5
    Broil a few inches from the heat for 2 to 3 minutes. Flip fillets over and broil until fish flakes easily with a fork, about 2 minutes.
    2. Sugar snap peas
    165 cals, 11p, 16c, 1f (per meal)
  • Frozen sugar snap peas
    5 1/3 cup (768g)
  • Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
    1
    Prepare according to instructions on package.
    dinner prep - 3 days
    1. Pepper steak
    705 cals, 40p, 2c, 59f (per meal)
  • ,
  • Ribeye, raw
    24 oz (680g)
  • Salt
    1 tsp (6g)
  • Butter
    3 tbsp (43g)
  • Rosemary
    1 tsp (1g)
  • Black pepper
    2 tbsp, ground (14g)
  • Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
    1
    Coat both sides of steaks with pepper and rosemary.
    2
    Heat butter in a large skillet. Add steaks and cook over medium-high heat for 5-7 minutes per side for medium (or to your desired degree of doneness).
    3
    Remove steaks from skillet and sprinkle with salt. Serve.
    2. Sugar snap peas
    165 cals, 11p, 16c, 1f (per meal)
  • Frozen sugar snap peas
    8 cup (1152g)
  • Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
    1
    Prepare according to instructions on package.
    lunch prep - 3 days
    1. Marinade chicken breast
    375 cals, 67p, 2c, 11f (per meal)
  • ,
  • Boneless skinless chicken breast, raw
    2 lb (896g)
  • Marinade sauce
    1 cup (240mL)
  • Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
    1
    Place the chicken in a ziploc bag with the marinade and mush it around to ensure the chicken is fully coated.
    2
    Refrigerate and marinade for at least 1 hour, but preferably overnight.
    3
    BAKE
    4
    Preheat the oven to 400 degrees F.
    5
    Remove the chicken from the bag, discarding excess marinade, and bake for 10 minutes in preheated oven.
    6
    After the 10 minutes, turn the chicken and bake until no longer pink in the center and juices run clear, about 15 more minutes.
    7
    BROIL/GRILL
    8
    Preheat the oven to broil/grill.
    9
    Remove the chicken from the bag, discarding excess marinade, and broil until no longer pink inside, usually 4-8 minutes per side.
    2. Carrot fries
    230 cals, 3p, 20c, 12f (per meal)
  • Carrots, peeled
    2 lb (851g)
  • Olive oil
    2 1/2 tbsp (38mL)
  • Rosemary
    2 1/2 tsp (3g)
  • Salt
    5 dash (4g)
  • Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
    1
    Preheat oven to 425 F (220 C). Line baking sheet with foil.
    2
    Cut carrots lengthwise into long, thin strips.
    3
    In a large bowl, mix the carrots with all other ingredients. Toss to coat.
    4
    Spread evenly over the baking sheet and bake for 20 minutes, until tender and browned.
    5
    Serve.
    3. Garlic zucchini noodles
    165 cals, 3p, 4c, 14f (per meal)
  • Olive oil
    3 tbsp (45mL)
  • Zucchini
    3 medium (588g)
  • Garlic, minced
    1 1/2 clove (5g)
  • Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
    1
    Use a zoodler or a vegetable peeler with teeth to spiralize the zucchini.
    2
    Heat the oil in a pan on medium high. Add the garlic and cook for a minute or two.
    3
    Add the zucchini noodles and saute them, turning them continuously, until they are soft but not soggy, about 5 minutes.
    4
    Remove from heat and serve.
    dinner prep - 1 days
    1. Indian chicken wings
    660 cals, 58p, 0c, 45f (per meal)
  • Oil
    1/4 tbsp (4mL)
  • Chicken wings, with skin, raw
    1 lb (454g)
  • Salt
    1 tsp (6g)
  • Curry powder
    1 1/2 tbsp (9g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Preheat oven to 450F (230C).
    2
    Grease a large baking tray with the oil of your choice.
    3
    Season the wings with the salt and curry powder, being sure to rub it in and coat all sides.
    4
    Bake in the oven for 35-40 minutes or until the internal temperature reaches 165 F (75 C).
    5
    Serve.
    2. Carrot fries
    140 cals, 2p, 12c, 7f (per meal)
  • Carrots, peeled
    3/8 lb (170g)
  • Olive oil
    1/2 tbsp (8mL)
  • Rosemary
    4 dash (1g)
  • Salt
    1 dash (1g)
  • Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
    1
    Preheat oven to 425 F (220 C). Line baking sheet with foil.
    2
    Cut carrots lengthwise into long, thin strips.
    3
    In a large bowl, mix the carrots with all other ingredients. Toss to coat.
    4
    Spread evenly over the baking sheet and bake for 20 minutes, until tender and browned.
    5
    Serve.
    lunch prep - 1 days
    1. Curried pork chops
    600 cals, 98p, 1c, 22f (per meal)
  • Pork chop, bone-in
    2 1/2 chop (445g)
  • Curry powder
    5 dash (1g)
  • Olive oil
    1 1/4 tsp (6mL)
  • Salt
    2 1/2 dash (2g)
  • Black pepper
    2 1/2 dash, ground (1g)
  • Recipe has been scaled from original by 0.63x. Adjust cook times and pan sizes accordingly.
    1
    Season pork chops with salt and pepper.
    2
    In a bowl, mix together the curry powder and the olive oil. Rub the mixture over all sides of the pork chops.
    3
    Heat a pan or grill to high heat and cook the pork chops, about 3-4 minutes on each side until done.
    4
    Serve.
    2. Olive oil drizzled sugar snap peas
    205 cals, 7p, 10c, 12f (per meal)
  • Black pepper
    1 1/4 dash (0g)
  • Salt
    1 1/4 dash (1g)
  • Frozen sugar snap peas
    1 2/3 cup (240g)
  • Olive oil
    2 1/2 tsp (13mL)
  • Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
    1
    Prepare sugar snap peas according to instructions on package.
    2
    Drizzle with olive oil and season with salt and pepper.
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